Anyone who has experienced constipation before knows how inconvenient and painful it can be. For some people, constipation is chronic, while for others, it feels as though it randomly strikes! When you’re hit with the discomfort of constipation, ginger and matcha teas are some of the easiest and most delicious remedies.
Why do we get constipated?
There are a variety of reasons why you may get constipated; some can be fixed with diet alone, and others may require a more consistent lifestyle change.
1. DietFiber: If your diet is lacking fiber from fruits, vegetables, and whole grains, it can lead to hard, dry stool.
Hydration: Not drinking enough water or fluids can result in dehydration, making stool harder and more difficult to pass.
2. Lifestyle
Stay active: Regular physical activity helps stimulate intestinal function. A lifestyle lacking physical activity can slow down the digestive process.
Ignoring the urge: Ignoring the urge to have a bowel movement can lead to constipation. Over time, the urge may weaken and you may end up backed up and constipated.
3. Changes in Routine
Travel: The stress and diet change that are usually associated with changes in daily routine, like travel, can affect bowel movement habits.
4. Medications
Meds: Pain medications (especially narcotics), antidepressants and antacids containing calcium or aluminum have constipation as a side effect.
5. Medical Conditions
Irritable Bowel Syndrome (IBS): IBS is a common condition that affects the digestive system and can cause symptoms like constipation. It’s estimated that about 15% of people in the USA have IBS.
Diabetes: Poorly controlled diabetes can affect the nerves that supply the digestive tract.
Hypothyroidism: An underactive thyroid gland can slow down bodily functions, including digestion.
Neurological Disorders: Conditions such as Parkinson's disease, multiple sclerosis, or spinal cord injuries can affect the nerves involved in bowel movements.
Colonic or Rectal Problems: Obstructions, such as colorectal cancer or strictures, can physically block stool passage.
6. Hormonal Changes
Pregnancy: Hormonal changes during pregnancy, like the increase of progesterone, can slow down the movement of food through the digestive tract. Also, as the baby grows, they put pressure on the intestines which can cause constipation.
Menopause: Hormonal fluctuations during menopause can affect bowel habits.
7. Aging
As you age, the natural processes of our digestive system change and slow down. Aging is often linked to decreased physical activity, decreased fiber intake and increased consumption of medicines that can all lead to constipation.
8. Psychological Factors
Stress and Anxiety: Psychological stress and anxiety increase cortisol levels. Higher cortisol can slow down digestion and lead to constipation.
Ginger Tea for constipation
Ginger has been used for its medicinal properties for thousands of years. Studies have shown that ginger has anti inflammatory, anti oxidant, anti-tumor and anti-ulcer properties! Lucky for us, ginger is also great for intestinal issues.
Ginger is well known for reducing nausea but it also has proven effects on improving bloating, cramping, gas and intestinal motility. Ginger stimulates the production of digestive enzymes and compounds in ginger like gingerol and shogaol reduce inflammation in the stomach and intestines leading to a healthier gut and more frequent bowel movements.
There are a few different ways to consume ginger to help aid in constipation - ginger tea is our favorite!
You can slice up fresh ginger and boil it, add honey and lemon and you have a delicious traditional ginger tea. Or, if you want the highest shogaol content possible, our aged black ginger instant tea is delicious hot or iced and it has an amazingly high content of anti-inflammatory and antioxidant properties (more than you can get from regular ginger).
Three of our favorite ginger tea recipes are Ginger Milk Tea, Honey Black Ginger Tea and Pineapple Black Ginger Iced Tea
Matcha Tea for constipation
Matcha tea is good for your health for so many reasons and some of the benefits of matcha can specifically target the causes and symptoms of constipation.
Matcha is a great source of fiber. People with diets lacking in fiber can experience gut issues and have trouble going to the bathroom. Matcha has about 385mg of fiber per gram of matcha powder - that makes matcha a high fiber food!
Matcha is packed full of antioxidants. The polyphenols and catechins in matcha are anti-inflammatory, they will improve your overall gut health and can soothe intestinal issues that often lead to constipation. Catechins also stimulate the production of digestive enzymes and help regulate your gut microbiome.
Caffeine is known for having laxative effects. The natural caffeine in matcha (34 mg / g) can stimulate your intestines and promote bowel movements. Unlike coffee, the caffeine in matcha is released more slowly and consistently which means you’re much less likely to have an extreme urge to go to the bathroom after drinking matcha, it’s more likely that you’ll experience a slower, more gentle laxative effect.
Some of our favorite matcha recipes for constipation that include ginger are Matcha Man Latte and The Ultimate Pregnancy Smoothie.
Yoga for constipation
After you’ve had a cup of matcha & ginger tea, incorporating some light stretching and yoga into your anti-constipation routine can get things in your gut moving in the right direction.
Yoga is great for constipation for a few reasons:
- Yoga relaxes you - less stress equals a more balanced stomach
- Yoga twists and bends increase blood circulation and improve organ function
- Yoga stimulates peristalsis - movement in your intestines that promotes digestion
- Yoga movement gently massages your organs and intestines which can lead to healthy bowel movements
Incorporating yoga into your day is a great way to build a healthy routine and improve your gut health and physical health.
The bottom line
Combining yoga, matcha and ginger tea is a super healthy way to promote naturally healthy digestion, improve your gut microbiome and fight the causes and symptoms of constipation.
Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
Resources:
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Takegami, M., Hamaguchi, M., Miyoshi, T., Munekawa, C., Yoshimura, T., Nakajima, H., Kimura, T., Okamura, T., Hashimoto, Y., Nakanishi, N., Kitao, Y., Kinoshita, K., & Fukui, M. (2022). Effect of matcha consumption on gut microbiota in healthy Japanese individuals: study protocol for a double-blind crossover interventional study. Journal of clinical biochemistry and nutrition, 70(3), 262–265. https://doi.org/10.3164/jcbn.21-110
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D'Silva, A., Marshall, D. A., Vallance, J. K., Nasser, Y., Rajagopalan, V., Szostakiwskyj, J. H., & Raman, M. (2023). Meditation and Yoga for Irritable Bowel Syndrome: A Randomized Clinical Trial. The American journal of gastroenterology, 118(2), 329–337. https://doi.org/10.14309/ajg.0000000000002052
